New Study: Why Pistachios Might Be a Smart Evening Snack

The couch is calling after a long day – and right on cue, the snack cravings kick in. You want something small, satisfying, and ideally guilt-free. The answer? Might just be pistachios.

According to a new study, these nuts – technically a type of drupe – may be particularly good for your gut when eaten in the evening.

Study focused on prediabetes

The study observed 51 adults with prediabetes – a condition where blood sugar levels are elevated but not yet in the range for type 2 diabetes. It's a critical phase in which dietary choices can make a big difference.
Participants consumed 57 grams of pistachios each evening for 12 weeks. In a second phase, they switched to a snack of crackers and cheese. Researchers tracked changes in blood sugar, insulin levels, and most importantly, the composition of gut bacteria.

What changed in the gut – and why it matters

During the pistachio phase, researchers observed an increase in certain gut bacteria that produce short-chain fatty acids like butyrate. These acids help fuel gut cells and reduce inflammation in the body – both crucial for overall health. At the same time, bacteria linked to negative metabolic effects and inflammation declined. A healthier gut microbiome can contribute to more stable blood sugar levels and reduced inflammation – two key aspects in preventing type 2 diabetes.
Interestingly, the positive changes can be linked to when pistachios were eaten in the evening. One theory: beneficial gut bacteria are particularly active at night, using the nutrients from the pistachios more effectively while the body rests.

Limitations of the study

It’s worth noting that the study was funded by the American Pistachio Growers – a potential conflict of interest. Additionally, most participants were male, so the findings may not apply universally. Still, the results offer valuable insights: While pistachios are no replacement for a balanced diet, they may support gut health and metabolic function in meaningful ways.

Not a cure, but promising

Pistachios won’t work miracles. But as part of an overall healthy diet – especially in the evening – they might just help keep prediabetes in check.

A tasty bedtime snack that your gut loves too? Sounds like a win-win.

Photo by Joanna Kosinska via Unsplash